Back Squat | 3.11.15

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week's exposure.
Performance: 95% x 2, 85% x 10 
You're getting into territory where 10 reps might not be a given. Use spotters, but try to leave a rep in the tank.  

Post loads to comments.

Partner WOD
For Time:
2000m Row
100 Box Jumps 24/20
100 Wall Ball 20/10, 14/9
Break the work up as desired between partners.

Post time and Rx to comments.

Coach K HarpZ at CrossFit Solace's "February Fling"

News and Notes

  • There are still a few spots left in the A, E, and F cycles of Strength Cycle. Learn more on Monday's post and sign up now to secure your spot! If you don't know Margie (who's leading the F cycle), learn more about her awesomeness by reading Coach Noah's Underneath the Hoodie article about her. 
  • Thank you again to everyone who nominated Inside the Affiliate in Breaking Muscle's Top 10 Fitness Blogs of 2015 contest. Sadly, we were defeated. But, the winners are pretty excellent, so we're happy we were in such great company. Check them out here!
  • The undefeated Hoopin' Tacos have a game tonight at 6:30pm at John Jay. Come cheer them on!

Introducing Katie: CFSBK's New Coach!

David here! Please join me in welcoming our new coach Katie Harper (better known as "K HarpZ") to CFSBK’s staff. I'm extremely excited to bring Katie on as one of our group class coaches. Katie approached me months ago regarding her interest in coaching at the gym, and as we transitioned to a point where we were looking to expand our staff, her name was at the top of the list. She's exhibited good long-term training habits at the gym and she’s been an active member of the community since she joined (she penned an excellent article about her experiences being injured back in May of 2014). She’s dedicated herself professionally to working with human movement as a full time physical therapy student at LIU. Katie has been working closely with Coach Fox to build up her coaching skill set and we're excited to welcome another strong female coach to our staff. ICYMI, she won the Ladies division at Iron Maidens and is currently second on our female leaderboard for the CrossFit Open.

Look forward to getting to know Katie in a group class near you, and through her first interview with Kate below...

CFSBK: Welcome, Katie! Tell us a bit about yourself. Where did you grow up and what are some interesting things we should know about you? 

Katie: I’ve bounced around to various suburbs, but I guess I would have to consider Columbia, Maryland home. Believe it or not (definitely believable), I was one of those kids always digging in the dirt, climbing whatever I could, building epic forts, and coming home covered in cuts and bruises. I’m relatively the same, except now I’m a little taller and all of my bruises are at the mercy of a barbell. :)

I attended the University of Maryland to pursue my Kinesiology degree, knowing full well that I wanted to end up working with athletes. I’ve tried on a few jobs for size: physical education, athletic training, and eventually I found my way into physical therapy. I was accepted into the Doctor of Physical Therapy program at LIU in Brooklyn, so I moved here in July of 2013. Being a student takes up the majority of my time, but other than the gym, I enjoy listening to music, taking photographs, being in the company of good people, and having a nice refreshing swim in the Gowanus Canal.

CFSBK: Yes, the Canal is excellent for a long swim or kayaking adventure. What's your athletic background?  

Katie: I wish I could say I was a gymnast, but I wasn’t. Apparently I attended gymnastics for a year when I was four because I was so clumsy that I kept running into walls. After conquering that feat, I was mostly into field sports. I got into lacrosse when I was seven, which I stuck with all the way into college. That was my best sport. Other than that, I did a few seasons of field hockey, track and field, as well as swimming and diving.

CFSBK: How did you find CrossFit? 

Katie: I was at one of my stepdad’s powerlifting meets taking photographs, which happened to be at a local CrossFit gym. I was watching this insanely fit blonde girl doing a “skin the cat”—okay, watching is an understatement. It was more of an open-mouthed stare. My stepdad nudged me in the ribs and said, “It’s called CrossFit…you should try it sometime.” Coincidentally, it was also Thanksgiving weekend, so after several helpings of stuffing I decided I might as well sign up to help burn off all of the extra holiday food.

CFSBK: And now you’ve done a powerlifting meet of your own! What was it about CrossFit that compelled you so much?  

Katie: I’ll never forget my first day of Foundations. I started out at an awesome affiliate back home called CrossFit Critical Mass. I hadn’t done my research, so when I arrived at the doors of somebody’s three-car garage, you can imagine I was very confused. I walked in hesitantly, only to find it occupied by a man in a sweat suit aggressively shadowboxing in circles. Needless to say, I was a bit intimidated. But that’s what I think I liked the most about it—the entire concept of CrossFit was challenging, both physically and mentally. The barbells were painful and I was constantly sore. But as a whole, I not only felt physically stronger, I was also more driven and confident in the ability to accomplish my goals. The community that’s associated with CrossFit is incredible, which is why I think the sport is so infectious. I had no reserves when it came to packing up my bags and heading to Brooklyn, mostly because I had researched CFSBK and knew it would be filled with a boatload of awesome people.

CFSBK: We’re so glad you did. What are you up to when you're not at 597 Degraw?

Katie: Like I said, student life is time consuming, so mostly finishing up my Physical Therapy program over at LIU. It’s been a lot of fun figuring out how to connect CrossFit to what I’m learning in the classroom. Before getting into graduate school, I worked with a very inspiring therapist, who emphasized functional movement as his main philosophy. No matter what the age or injury, every patient was guaranteed to learn to squat, deadlift, farmer’s carry, and all of the other essentials needed to lead a healthy lifestyle. I remember thinking, “This is exactly the kind of therapist I want to be.” Not only will I be able to use this style of training for the high-level athlete, but also as a tool to empower those who simply want to improve their quality of life. I truly look forward to coaching at CFSBK, where I can continue to bridge the gap between rehabilitation and fitness throughout my career.

CFSBK: Any hidden talents, weird things, or bizarre parts of your life history we should know? Since we're family now and all. 

Katie: Lets see… I can curl my tongue into a three-leaf clover, I have webbed toes (with the tattoo to prove it), I’m unnaturally good at Tetris, and I have a prettyyy decent Alanis Morissette impression. All contenders on the karaoke stage are welcome.

Master Your Kipping Pull-Up This Weekend at Coach Noah’s Famous Workshop! 

Coach Noah's Kipping Pull-up Workshop is back with a vengeance and some added wrinkles! This weekend, he will be holding two Beginner Kipping Pull-Up Workshops. These classes are for those who have yet to accomplish their first kipping pull-up or need significant work organizing the movement and linking them together. By the end of the hour class, everyone will have gotten their chin over the bar, will likely have strung a few together, and will definitely have a plan for practice and perfection of their kip.

When: Saturday and Sunday at 2PM
Buy-in: 3 chin-ups or pull-ups (special cases can be considered, email Noah [at] 

But wait, there's more! Noah will also host his first Random Kipping Skillz Workshop. We will cover Kipping Toes-to-Bar, Kipping Handstand Push-ups, Kipping Ring Dips, and if time permits, Butterfly Pull-ups.

When: Saturday and Sunday at 3PM
Buy-in: You should have the ability to do at least five strict versions of each movement to enroll

Each class will cost $20 and run one hour. REGISTER HERE (scroll to the bottom)

The Trick to Successful Self-Coaching Juggernaut
The Comma Queen: Series Premiere The New Yorker
Meet 'Jazzbo': He's a 76-Year-Old Clown in a One-Man Band The Atlantic 


Rest Day

Sam P. PR-ing her back squat at 245lbs at Iron Maidens (she PR-ed her bench at 140 and deadlift at 290)

  • Our beloved Coach Arturo had surgery on his knee yesterday. Please join us in wishing him a speedy recovery!

Tweet The Deets

We're totally crushing on all you guys and we love to hear what you're up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d'états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Kate, our Managing Editor, at Katharine [at]

Heavy Thoughts

By David Osorio
Originally posted on 12.19.2013 

We're currently in our seventh week of our 10-week cycle, which means that the weights for all of your lifts should probably feel pretty heavy. In previous posts, we've discussed having a ritual and cultivating confidence when approaching your work in the gym. Today, lets talk a little about visualization. 

Visualization is simply a mental rehearsal of what you're about to attempt. Many studies have show the efficacy of this practice and countless successful athletes will attest to the importance of being able to "feel or see" an event in their minds eye before attempting it. While the action may seem somewhat intangible, it is still a skill that needs to be practiced in order to be of any real utility. If you're not already visualising your lifts, here are some tools to get you started.

1. Get into the habit of replaying the physical sensations of each lift AFTER they occur. The best time to summarize what just happened is immediately after you execute movement so try to "feel" it again, making note of anything that seemed to stick out. Try to create a physical memory of movement basics. Where was your weight? What kind of tempo did you feel through the movement? Did you feel braced and engaged? How did the weight feel? Walk yourself through it again in your head and try to recreate or slightly augment that sensation before your next attempt. Learning to review what just happened is the best way to start developing the internal resources to properly visualize. 

2. Start practicing! Visualisation takes time and a specific kind of mindfulness that doesn't necessarily come easily to most folks. Set an intention to practice visualizing your lifts during your warm-ups and especially before work attempts. In essence, you want to try and experience the lift in the most idealized way possible before you start. There won't be an internal dialogue to guide you through, simply perform the act in your mind. If you're aware of a movement fault you're working on, correct it in your head and then attempt to recreate a similar sensation when you actually go to lift. This also doesn't need to be limited to the gym, you can do it right now. Pick a lift, close your eyes, and feel yourself doing three reps of it in "real time" in your head. You'll note that you might want to rush through it, but don't; instead, take your time to feel it. 

3. Practice visualization from different perspectives. Some people prefer to simply close their eyes, "tune out" of reality, and experience the movement from a first-person perspective in their heads. Others might benefit from seeing themselves perform the movement outside of themselves, noting key elements they're focusing on. Another way would be to not only see it but feel it as well, by miming the lift physically while maintaining a careful presense-of-mind. Finally, you might even consider focusing on the sensation of executing a perfect lift, seeing yourself stand up with the heavy barbell as if it wasn't a big deal. This final method ties into what we wrote about developing and using confidence as a training tool.

Play around with this and let us know how it works for you. What you definitely don't want to do is allow non-productive thought streams to seep into your training time. And remember: Performing a lift, and then immediately focusing on a conversation with your partner, checking the time, looking around the room at something interesting, or just zoning out, can actually be detriments to your training. Stay focused, and stay present.

The Cost of Paying Attention The New York Times
What It's Like To Go Without Complaining For a Month Fast Company
The Happiness Conspiracy The New Republic 

Do you practice visualization techniques, in CrossFit or other endeavors?


Bench Press | WOD 3.9.15

Fitness: 3 x 5 Linear Progression
Add 2.5-5 pounds to last week's exposure.
Performance: 95% x 2, 85% x 10 
You're getting into territory where 10 reps might not be a given. Use spotters, but try to leave a rep in the tank. 

Post loads to comments.

AMRAP 10 Minutes:
5 Unbroken Double Unders
10 Unbroken Double Unders
15 Unbroken Double Unders=
20 Unbroken Double Unders
... Add 5 reps per round until time is called. 

Post reps to comments.

If you don't have double unders then use the 10 minutes to practice you jump rope skills. Check out these Gymnastics WOD progressions: Part 1, Part 2, and Part 3.


Flight Simulator

10-20-30-40-50-40-30-20-10, For Time:
Double Unders
All sets must be done unbroken.

Post reps to comments. 
Compare to 12.3.2013 and 12.13.2012 

Many of the movements we do can be broken down into a "start position," "transition," "end position," and a "transition" back to the start. To build solid, consistent technique, always hold the start and end positions for a one count. Whether in a WOD or dedicated lift, taking the time to stabilize and brace your end positions gives you a greater sense of where you are in space and helps develop your technique. The newer, or less athletic you are, the more you should be looking to optimize your end range positions. 

News and Notes

Strength Cycle with Coach Jeremy and Coach Margie Is Already Almost Sold Out!

We all want to get stronger. That's because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it's pretty badass.

We are pleased to announce that Strength Cycle is adding a new midday section taught by Coach Margie. The F cycle (or Midday with Margie) will meet 2x/week from 12-1:30 on Mondays and Thursdays; it will follow the same template as the other novice cycles. This cycle can also be paired with the 2x/week group class add-on.

Margie was the third coach on staff at CFSBK, and has had a long time focus on barbell training. She is a Starting Strength coach, and just recently organized the Iron Maidens Raw Open. She is happy to return to CFSBK after a two-year hiatus, during which she earned a masters degree in Wisconsin.

We are offering six 8-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs. 

Upcoming cycle times and dates:

A cyle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday March 16th - Friday May 8th
E cycle: All levels, 10am Mon/Thurs | Monday March 16th - Thursday May 7th
F cycle, Midday with Margie: All levels, 12pm Mon/Thurs | Monday March 16th - Thursday May 7th

The B, C, and D cycles are FULL.

Each cycle will culminate in a CrossFit Total on Sunday, May 10th.

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point

2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point

We are also now offering an add-on membership, which allows our 2x/week Strength Cyclers to attend two dditional classes per week, outside of the regularly scheduled strength classes. This includes group classes, open gym, Active Recovery, Pilates, and yoga classes. Sign up here.

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] to discuss placement. 

8 Critical Health Reasons For Getting Enough Sleep Whole9 


Clean | Deadlift | WOD 3.8.15

Fitness: Clean Deadlift + Hang Power Clean + Front Squat

Performance: High Hang Clean + Front Squat

Post loads to comments.


Fitness and Performance: 1 x 5 Linear Progression
Add 5-10 pounds to last week's exposure. Dead starts, no touch and go. Use a hook grip if you can. 

Post loads to comments.

15-12-9, For Time:
Calories Rowed
Push Press 135/95
All out effort. Go hard and fast. Barbell should be either unbroken, or no more than 2 sets.

Post time and Rx to comments.

Alona K. adding some weight to her lunges during warm-ups (also, it's her birthday!)

News and Notes

  • DAYLIGHT SAVINGS BEGAN AT 2AM THIS MORNING. Remember to set your clocks forward an hour... if you still have the kinds of clocks that you set. 
  • Don't forget to submit your Open scores for 15.2 by 8pm tomorrow.
  • DON'T FORGET TO RSVP TO CLASS: Click on the Class Schedule and RSVP tab in the left-hand column (under General Information) and select the class for which you'd like to RSVP. 
  • Want to work out today at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here
  • Happy birthday, Alona K.!

This Is Water David Foster Wallace 


Open Workout 15.2


Front Squat: 3 x 3 Linear Progression
Add 5-10 lbs to last week.

Post loads to comments.

AMRAP 10 Minutes:
20 Kettlebell Swings
15 Goblet Squats
10 Burpees

Post rounds and Rx to comments.  


Open Workout 15.2 

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Post rounds to comments.
Compare to 3.8.2014 

Coach DO Takes on 14.2 from last year's Open, which also happens to be 15.2

News and Notes 

Did you do 14.2 last year? How would you (or did you) approach this workout differently?


Rest Day

Elaina came to watch her strong mom, Lauren B., compete last Saturday. Future Iron Maiden?

News and Notes

  • Interested in CrossFit Kids? Please take this survey by Monday (3/9) so we can tailor this program to meet your need! Email Janelle [at] with any questions.
  • There is still space in the free CrossFit Kids Teaser Class for kids ages 6-8 next Friday (3/15) at 4pm. Sign up here!
  • HAPPY BIRTHDAY, Joey B. and Coach K HarpZ!

CFSBK Movie Night Is Back: FIGHT CLUB

What: Movie Night, featuring cult favorite Fight Club
When: Friday, March 20th, after Open Gym at 8pm

Bring your snacks, drinks, lounge chairs, whatever, and come hang! Just remember... The first rule of Fight Club is: you do not talk about Fight Club… 

A Sweet Ski Video to Make You Even Happier You Live in NYC Right Now
Mom! The Meatlof! Composure in Weightlifting Catalyst Athletics
Athletes, Bad Coaches, and Steroids T Nation 


Snatch | 3.5.15

Fitness: Snatch Push Press + Overhead Squat
If possible, read this Catalyst Athletics article about the Snatch Push Press before coming to class.
Performance: Snatch Balance + Overhead Squat
If possible, read this Catalyst Athletics article about the Snatch Balance before coming to class.

Post loads to comments.

5 Rounds NFT or 20 Minutes:
15 Paused Dumbbell Thrusters
10 V-Ups 
5-10 Paused Chin-Ups 

Post time and what you worked on to comments.

Cam, it's your lucky day! Best meme ever care of Jenny M.

  • Interested in CrossFit Kids? Please take this survey by Monday (3/9) so we can tailor this program to meet your need! Email Janelle [at] with any questions.

Join Us For a FREE CrossFit Kids Teaser Class Friday, March 15th at 4pm!

You've been asking us about CrossFit Kids! While we're putting together the program, we want to give you a sneak peek of what to expect when we launch.

CrossFit Kids is not just a scaled down version of adult classes! It combines gymnastics, body-weight movements, and weightlifting elements that encourage bone density and vestibular system development. Children have a great opportunity to maximize their physical skills when exposed to this stimulus during years of peak physical development. Classes are designed to be engaging, fast-paced, and most importantly FUN! Kids will learn proper mechanics and gain a lifelong love of health and fitness.

Spaces are limited. Sign up now to guarantee your spot. 3-2-1-GO! 

Kids (6 - 8): Friday, March 13th at 4pm

San Diego School Incorporates CrossFit Kids Into Curriculum KPBS
A Seven-Foot Phenom's Long Fall Down Narratively  
The Biology of Being Good to Others New York Review of Books